#003: Don’t Guess, Assess

Show Notes

Outline: My 6-Step Assessment Process

Step 1: Assess (onboarding or going into new training year)
Step 2: Identify Training Priorities
Step 3: Create a Training Year Outline (+Inc. Prioritized Focal Points)
Step 4: Limiter (of Limiter – Bridge – Performance Model)
Step 5: Bridge (of Limiter – Bridge – Performance Model)
Step 6: Performance (of Limiter – Bridge – Performance Model)

Step 1: Assess

Things that I Assess with ZOAR CF Competitors

I have a checklist I take new athlete through during onboarding.

1. Lifestyle: Activity, Stressors Outside of Training, Nutrition, Hydration, Sleep, Movement History, Sport Background, Previous Injuries, Medications, etc.
2. Fitness Testing – yet not in a way that it ruin day-to-day quality training

Strength & Gymnastics (+) Energy Systems (Cyclical & Sport)

• I don’t want them doing everything, but everything won’t be relevant

• Film, so if I see a movement fault, I’ll do a deeper investigation

So if they have a lateral hip shift during squats, I’m going to give them a whole new battery of test to assess that one movement fault: 

Test & ReTest (vs) Test & Move On

Step 2: Identify Training Priorities

Based on Categories of Limiters

Movement Categories: W – G – M

Movements / Patterns 

• Squatting (OHS-FS-BS)
• Hinging (PS-PC-DL)
• Pressing (StP-PP-PJ-SJ–HSPUs-k-d-p-WB-Burpees)
• Pulling (RR,PU,C2B,MU)
• Midline (GHD-T2B-HSW-OH)
• Bounding (BJ, DU, Running)

Energy Systems (Mainly Sprint or Sustain, less in the ‘middle ground’)

General Qualities 

• Mobility (Positions & Joints are issues)
• Strength (Fatigue, High-Tension, Aerobic Alactic) 
• Skill (DB Skills, BB Cycling, Gymnastics, DUs)
• Repeatability (Pacing, State, Breathing Mechanics)

Step 3: Create a Training Year Outline

Work Backwards.

Leave 6-10 Weeks for Competition Preparation.

Leave 6-10 Weeks for Bridging Performance (Transitional Period).

“How much time does that leave us with?”

The Remainder is the time you have to work on weaknesses.

Step 4: Limiter

Controlled Environments: Pulling out individual qualities and working on them

If you are worse than the field in X…you’re going to do a lot of X and things that lend themselves to improving X

It’s really not super complicated

Step 5: Bridge

Adding layers …transitional period between limiter & performance (bridging that gap)

Leg Strength Example in the Limiter-Bridge-Performance Model

Step 1 – Limiter: Back Squat (Linear Periodization Model)
Step 2 – Bridge: Front Squat & C2B in moderate fatigue intervals (example: Alternating EMOM) [or] 10:00 Row @5k TT Pace + 12: E90s 1 Squat Clean @85% 1RM
Step 3 – Performance: Battery Squat Cleans in a Triplet (e.g. Open 19.2)

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Applying the Limiter-Bridge-Performance Model to Gymnastics

Adding Density, but along with other elements
Yet, keep the layout controlled [volume & movements]

E3M x 4 Sets
-1:00 AirBike @ 10:00 Test Wattage
(directly into)
-60% of your RM set (Rep Max is 20 RMU = 12)

(or)

8-6-4-2 For Time
-Burpees to 6” Target 
-Unbroken RMU
**Rest 5:00 & Repeat**

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Applying the Limiter-Bridge-Performance Model to an athlete with Cyclical Sustainability issues (Sprint Mentality – aka. Pacing Issues)

5 Rounds for Time; Rest 90s between
-24 Calorie Row
-12 Burpees over the Rower
-24 Calorie Row
**you must negative split every round or terminate**
Times: 3:30, 3:04, 2:57, 3:12 (terminated)

Step 6: Performance

This is now, putting it all together in competition prep

RFT, AMRAP, Lifting under fatigue, refining skills, higher volume doses.

Sports Specificity is Priority

Go out & perform!

Then What? Repeat the Process.

Ready to join the ranks?

Email me to start the next chapter in your journey.